In a new study from Brazil, researchers evaluated magnesium status in type 2 diabetics. They found that poor kidney function (common in diabetes) increases magnesium elimination in the urine. When too much elimination is combined with low magnesium intake, blood sugar runs high.

Menstruation and high stress also reduce magnesium levels. And a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary elimination of magnesium.

Here is what you need to know: For people who are not very strict about the paleo diet, alcohol contributes to Mg depletion, so those who enjoy a glass of wine on a regular basis may have a higher need for Mg supplementation. Apparently diet sodas, particular colas, also deplete Mg. If depleted Mg increases insulin resistance, this could help to explain why diet sodas seem to cause weight gain, even though studies of their direct action on insulin release have been equivocal. It’s very easy to fall into diet soda addiction. I haven’t generally found that it causes weight gain, but I do notice that clients may have trouble losing weight if they drink too much of the diet soda.

As a general principle, then, since insulin resistance is the engine of Metabolic Syndrome, it’s worth spreading the word that Mg supplementation may help.

Current recommendations are 500 mg of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred supplement forms. And if you want to try to get the magnesium you need from your diet, some of the best sources are leafy green vegetables, avocados, nuts, and whole grains.